Josh Dickinson - Online Fitness Coach

07/10/2026

Did you catch my email yesterday where I shared my take on the “right” type of cardio?

Following on, I bumped into a guy who caught the email, and asked:

“So, you recommend stage 2 cardio”

What’s that…?

More to the point, I politely replied “you missed what I was sharing entirely”

When it comes to your programming, there are 2 absolutes:

1. Train for strength. That’s your worn in the gym on the tools, and

2. Eat for fat loss. That’s what you put in your mouth on a consistent basis

Cardio = it’s variable

A little or a lot (or maybe none at all) will be entirely subjective to your goals, your time frame, whatever else you have going on in your life and your preferences

In other words, there is no absolute RIGHT choice

Plus, your definition of cardio doesn’t need to be rigid

You don’t need to do 45 mins on the treadmill, intervals, or “metabolic conditioning” influencer workouts…

It could be getting in a morning surf, kicking the footy with the kids or golf with the boys

The take home message:

The physique you want is built by the lifestyle you live, and NOT by the type of cardio you do

PS. What some help in building lifestyle that makes lasting results inevitable, watch my latest video HERE (https://www.physique-essentials.com/10x) and I will walk you through the steps you can implement instantly

06/10/2026

I got an email yesterday,

“You don’t need more cardio. You need the right cardio”

As fat loss is always the key for most guys when it comes to cardio

I clicked “open”

When it comes to my views on cardio, there are 2 things I want you to consider before I drop the bomb

1. I’ve done all types of cardio in the past, from high intensity to steady state, cardio every day to no cardio at all. And every time, I got into shape and hit my goals

2. Most guys obsess with what is the “right” type of cardio and how much to do to burn fat, when cardio itself is a piss-poor training tool for burning fat

Think about it like this:

If you are wanting a cardio-fix to burn body fat, the FIRST question you must ask yourself is, “why do I have body fat to burn in the first place”?

And as always… that comes down to lifestyle

Don’t see the significance?

There is a REASON you are carrying more fat than you want, and sure…

You can torch the excess away on the stair climber or worse, HYROX (jokes aside)

But unless you remove the cause, you keep the door open for weight to come back, PLUS MORE!

If old underlying habits remain, so will your struggle with body fat.

Maybe you know someone who has experienced this?

The loop that will seem impossible to break, until you build a lifestyle that makes lasting results inevitable

Anyways, peace out for today

If you are keen to know more about building a lifestyle that will keep you lean for as long as you keep showing up

CHECK THIS OUT >> https://www.physique-essentials.com/10x

PS. Remember, cardio is a tool, not your salvation

PPS. Cardio has tremendous benefits on heart health, mental wellbeing and the list goes on. But that’s not the reason most guys say they want to do more cardio

30/09/2026

⚠️ WRONG ADVICE

Wanting to get back into shape for Summer?

I caught a video from a BIG guy with a big social media following sharing some advice

That you don’t need a new plan…

You just need something you can “stick” too

Now, if you are anything like me, that’s a RED FLAG

Anyone can stick to a challenge, drop the carbs, train every day

Or if you really want to prove your worth, go do 75 hard

But what happens when the challenge ends?

This is why I am so big on LIFESTYLE

Not chanting from a mountain top sipping organic water (yes, all puns intended)

Just identify what’s been keeping you stuck

Then decide on a goal, eat for nourishment, train with purpose and enjoy the journey

So yes, I don’t believe you need to “stick” to an arduous plan to achieve the results you want

On the contrary

The fastest way to fail is to force yourself to stick to something that does not suit you, your goals, your preferences or the lifestyle you want to live

Do what’s right for you, and the gains will have no choice but to come

And last indefinitely

If you are keen to see how I piece out the puzzle, check out this quick video and I’ll walk you through it >> https://www.physique-essentials.com/10x

20/09/2026

Happy Monday

Quick one for you, keen for your opinion

I, like most people spend way too much time doom scrolling

And the one thing that is more prevalent in 2026

Is that everyone is a GURU

Specifically, when it comes to coaching

Every coach sounds the same

Same promises, same testimonials, same guarantees

And the gurus who teach the guru’s, they all sound the same too

“Monkey see monkey do”

So, if you take someone like “moi” with 25 plus years in the game, how do I cut through that noise for us to connect, and to see if we would be a good fit working together?

Experience, yes

But also, how that experience has shaped my perspective

Which enables me to become a 1 of 1 😊

So, what I am keen to launch is a whole new approach to social media

Where I can take the latest trend, hot topic or element of complete BS

Give you my perspective

And let you make up your own mind

Because in the end, and this is the BIG SECRET

Beyond trying to find the latest hack, newest supplement or miracle workout

The ONE thing that will deliver faster results in less time

Is building a lifestyle where results are the mere byproduct

Which all starts in a shift of your perspective and how you play the game

What do you think?

15/09/2026

THEY DIDN’T JUST CHANGE THEIR BODIES… THEY CHANGED HOW THEY LIVE.

Anyone can promise you a transformation.

What matters to me is what happens after the transformation.

Can you maintain it?

Can you handle holidays, travel, weekends, work and everything else life throws at you?

Can you do it without constantly starting over?

That’s the real transformation.

See what my clients have to say via the link in my bio.

13/09/2026

THE “NO BS” TRANSFORMATION PLAN

How to get lean, strong & stay that way after 40

Want the written version?

I’ve taken the principles I teach and put them into my No BS Transformation Plan.

It’s for men over 40 who are sick of jumping from one diet, program or challenge to the next and want to understand what actually makes lasting results possible.

Get your free copy via the link in my bio.

13/09/2026

YOUR PROGRAM ISN’T THE PROBLEM...
YOUR LIFESTYLE IS.

If you’re a busy man over 40 who’s training hard, trying to eat well, and still not getting the body you want...

I’ve recorded a short training explaining why this happens and what I believe you actually need to do differently.

No bu****it.

No quick fix.

Just my approach to getting lean, strong and staying that way without having your life revolve around fitness.

Watch the free training via the link in my bio.

02/09/2026

I recently shared with you something I developed and have been teaching my clients for the last 10 years

It’s called the transformation formula

A sure-fire to get into shape, and STAY in shape without the guesswork

But I made 2 mad FU’s!

1, I made it look way too complicated. It’s a really simple process but I didn’t present it that way

And 2, you don’t need more information. It’s implementing it that’s key

So here is a much needed (and practical) follow-up:

You first need a GOAL

Ok, let’s say I wanted to drop 10kg and I wanted to do this by Summer

I now have a goal, and I have a deadline

Next, I must figure out why I want (need) to lose 10kg in the first place

You cannot create a solution without first knowing the problem

When it comes to the fundamentals that I can control (exercise and nutrition) there are only 2 outcomes I need to hit:

What exercise do I need to do to enable me to be fit, lean and strong by Summer?

How do I need to eat so I can drop 10kg by Summer?

Now, it’s easy to go “all in” training 7 days a week and cutting out the carbs, or giving up every social function and be a miserable sod to hit my goal, but that is no way sustainable, or fun

So, I just align the things I need to do in the gym and in the kitchen to suit my preferences, and to support my lifestyle and not work against it

Now, think in terms of ticking off daily and weekly kpi’s

Do your best each day

And assess progress each week, because if I can’t measure it, I can’t manage it.

The great thing about this is that, looking forward if I just tick the boxes I cannot fail

Guesswork is gone; confidence is through the roof and success leaves clues because there is no better feeling knowing that you are going to win!

01/09/2026

Imagine if there was a way in which we could make success more predictable

Almost like a “plug in and play” to ensure results?

That you just show up, do the work (the right work of course), and where the results you achieve are also being established for the “long term”

Well, here it is and I call it “The Transformation Formula”

the Transformation Formula not only works to help you change your environment now (removing the reason you have the weight in the first place)…

But will continue to work for you, every time, no matter your goals or the challenges you are experience

Predictable. Measurable. Success

Imagine if there was a way in which we could make success more pred...

25/08/2026

Spring hits next Tuesday

And if you are getting ready to gear up and end 2026 your shredded best… watch this first

Do it once, do it RIGHT!

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